30 min Time Trial

A little bit of celebrating last night as my parents are in town for the week but I still managed to rise at 6am and get my run in.


warmup
mobility drills
running specific drills

30 min Time Trial
= 6.7km / 4.16 mi

My goal this morning was just to run for 15 mins and then back. I ended up finishing on 30:31 but all good.
I ran in the vibrams today which is the first time in ages as I have almost been afraid of the DOMS I get after wards. My calves were def getting a little tight towards the end and they feel ok but we'll see how they are later.
My pace felt pretty sucky but if I was able to maintain it it would bring me in to finish the half at 1:38 and the goal is sub 1:45 at the moment so I'm on track with about 7 weeks training to go.

REST DAY

Seeing as the last few workouts have been pretty shitty I figured I needed a rest day.
I played around with butterfly pullups for maybe 5 mins and managed to get 10 in a row. They are definitely a lot faster than kipping pullups and a lot less tiring. The technique is much harder to keep a flow going but not as taxing.
I'm looking forward to doing a WOD with them soon to really see what a difference it makes.

Friday

Pretty average one again today, probably should have rested but didn't.

warmup

mobility drills 

10 pullups 

20 push ups 

30 squats 

shoulder mobility 

shoulder press - 10 with bar, 10 @ 65, 5 @ 95 

5 @ 105 , 115 , 120 , 130 , 

4 @ 140 then 3 x 5 push press @ 135 

20 muscle ups in sets of 2  - full turnout at the bottom + full extension. 

I took about a minute rest between each set. By keeping the reps low and resting to almost full recovery I was able to keep the quality of movement which is extremely important. 

I'm going to write an article within the next few days detailing the advantages to this type of training. 

light stretch to cool down. 

I did about 24kms on my bike today also just moving around from different places. 

Sprints

Another new month of pain to come!

I'd love to say I started off with a bang but I had a really average session today. You gota take the good with the bad though right? 

I wasn't really sore after yesterday but my body just felt weak. I took a week off from running though so I need to get the work in. 

I keep getting deviated on my thoughts towards lifting heavier and getting stronger as opposed to focusing on my 1/2 marathon training which is my immediate goal but anyways ....

warm up

4 mile bike ride

mobility drills 

3 rounds of 5 pullups 10 push ups 

couple of muscle ups - working on turnout at the bottom and full extension. 

9 rounds 1 min on 1 min off 

3 @ 9 mph , 2 @ 9.5 moh , 2 @ 10 mph , 2 @ 10.5 mph - The last time I did this one I did it outside and it was brutal. I liked doing it on the treadmill as I could keep the speed constant as outside its hard to gauge but I def should have gone out. 

rest 2 mins 

4 sets of 12 sec on 10 sec off

I set the tread to 12 mph which is the max it goes up to. It was pretty tough after the previous sprints but managed to maintain it. 

rest 5 mins 

3 rounds 

10 toe to bar 

10 back extensions

I've been reading a lot of Louie Simmons stuff recently and decided to do a little lowerback/ab work at the end - first time I have ener done this !!!

khalipa challenge 10

(6th out of 13)
warm up
mobility drills

few sets of front squats, deadlifts, push jerks and power cleans to warm up

WOD
3 rounds
10 Deadlift @ 225lbs
10 Hang Power Cleans @ 135lbs
10 Front Squats @ 185lbs
10 Shoulder to overhead @ 135

Time = 17:38

This was brutal. They seem to be getting harder and harder! When I first looked at the WOD I thought between 15 and 20min but in the description Jason said that this was doable in sub 10 !!!!
If someone manages to do this workout sub 10 then I def wanna see it.
Front squats were def the hardest. 185 is 70% of my current max so in theory I should be able to complete 11 reps with with the weight but add a jacked heart rate and a set of deadlifts and power cleans to the equation and it goes out the window I guess!

Heavy met-cons seem to be my nemesis at the moment so I need to get stronger. Looking back over the past few weeks I've def favored more body weight type stuff so I'll be adding one of these style workouts every week from now on.

Active Rest Day

no workout today just a little 3 rounder to keep the blood flowing.

went through warmup and mobility drills as normal with little bit of foam rolling

10 squats
10 pullups
10 push ups

10 pistols - each leg
10 chins
10 depth push ups

10 lunges - each leg
10 neutral pull ups
10 diamond push ups

light stretch.

Ghetto Benchin

warmup
mobility drills

3 rounds
2 HSPU
5 butterfly pullups - getting better but my hands were too sore to do too many today

little bit of kettlebell juggling - I'm starting to get pretty good with this now.

Strength
Floor press
10 @ 45
5 @ 55, 65,70
After doing these sets I decided to make a bench as I felt like i wasn't getting enough range so I set up this bad boy

It looks a little dodgy but it did the job fine. 

5 @ 95 , 115 , 135 , 145 , 155

155 was a pretty good weight. I'll have to be careful using this so I don't fail as it could be nasty if I'm alone. 

Seeing as presses are my biggest weakness I'm going to be doing alot of them in my programming from now on. 

rest 5 mins 

WOD

5 rounds 

40 double unders 

30 box jumps @ 24" 

20 KB swings @ 55lbs 

Time = 18:11

This was brutal. I don't know if it was just fatigue in my legs after the last few days or what but this was really tough. Box jumps were def the worst. 

This was one of those workouts that I completely underestimated. I looked at it initially and thought 'this will be a nice little conditioning at the end of the workout' ..... nope. 

Sunday Snatch

warm up
4 mile bike ride
mobility drills
little juggling with a light KB

Snatch practice with PVC + empty bar

5 @ 65
3 @ 95
2 @ 115

Snatch 5 x 1
135 , 155 , 165 , 175 , 175 , 180 , 180 - New PR

Usually if I miss lift I call it a day, especially if I'm going for a new PR but I knew I could make the weights today by how the initial pulls were.

Really happy with this. Video is below




5 min rest

WOD
for time
row 1000m
50 DB snatch @ 40lbs
row 750m
35 DB snatch @ 40lbs

row 500m 

20 DB snatch @ 40lbs

snatches are alternating hands

Time = 14:12 

This was a good finisher to the workout. This WOD was on the mainsite a few days ago and I initially thought that 40lbs would have been too light but after all the snatches before hand it was perfect. I managed to get through the whole thing without stopping so it was a good little burnout for the end. 

Good session !

Strength

My head was still a little fuzzy today so I just did a bit of strength work.

warm up
mobility + a little butterfly practice

BW squats

front squats with the bar - 10
10 @ 95

Strength
Front Squat 5 x 5
135 , 155 , 185 , 205 , 215

weight was pretty good. I'm looking forward to getting back into squats for a bit

weighted dips
5 x 5 with 10lb vest - I'm very weak at these at the moment.
weighted pullups
5 x 5 with 10lb vest - pretty shocking as well

3 turkish get ups with 44lbs in each hand
3 with 35lbs in each hand

These were pretty tough. You have to use a lot of momentum to get up + is very challenging.